Natalie Ledesma Integrative & Functional Nutrition Consulting

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Natalie Ledesma Integrative & Functional Nutrition Consulting

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Natalie Ledesma Integrative & Functional Nutrition Consulting, Nutritionist, Los Angeles, CA.

Utilizing an integrative and functional nutrition approach, I develop practical and client-centered diet and lifestyle plans designed to promote vitality and wellness.

01/22/2026

This Roasted Sweet Potato, Quinoa, and Kale Salad Recipe (Adapted from Eat Yourself Skinny) combines delicious and hearty like sweet potato and avocado with a pop of pomegranate—a salad that looks as good as it tastes.

💌 Save this idea to make the next time you’re craving a .

Roasted Sweet Potato, Quinoa and Kale Salad 🍠 🥬 🥗 ✨

A perfect – beautiful, delicious, and hearty.

⭐ Ingredients:
2 medium sweet potatoes, cubed
Spritz of avocado oil
1 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. Oregano
1/2 tsp. chipotle chili powder
1/4 cup uncooked quinoa
1/2 cup chicken broth, or you could use veggie broth or even just water
3 cups kale or mixed greens
1/3 cup pomegranate seeds
1 medium avocado

⭐ For the dressing:
1 Tbsp red wine vinegar
1 Tbsp apple cider vinegar
2 Tbsp olive oil
1 tsp. minced shallots
1 Tsp honey
Salt/green herbs

⭐ Instructions:

1. Preheat the oven to 425 degrees F if you don’t own or wish to use an air fryer.

2. Rinse sweet potatoes, chopping them into 1/4 inch cubes. Toss with a spritz of avocado or olive oil, garlic powder, onion powder, oregano and chipotle chili powder until completely coated. Spread sweet potatoes out on a baking sheet in a single layer and roast in the oven for about 30 minutes, flipping them once OR place in an air fryer for 15 minutes, stirring occasionally.

3. While sweet potatoes are roasting, using a mesh strainer, thoroughly rinse the quinoa. Add a 1/2 cup of chicken (or veggie) broth to a small saucepan and add rinsed quinoa. Bring quinoa to a boil, cover and reduce heat and simmer for about 10 minutes. Remove from heat, keeping quinoa covered, and allow it to sit for about 5 minutes then fluff quinoa with a fork.

4. Combine kale, quinoa and pomegranate in a large bowl and toss with dressing. Fold in roasted sweet potatoes, top with avocado. Serve and enjoy!

01/21/2026

Staying informed is important, but constant exposure to distressing news can heighten and . By the time you finish one article, it feels like something new has already happened to take its place.

If you’re feeling exhausted by the 24/7 news updates, consider:
📵 Limiting news intake
📵 Choosing specific times to check updates
📵 Balancing news consumption with uplifting or grounding content
📵 Limiting your time on social media overall

Your matters. Protect it intentionally. Follow along ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting for more mental health tips.

01/20/2026

Your isn’t just about fueling your body—it directly impacts your brain and emotional health. 🧠 The connection between your gut and brain, known as the gut-brain axis, plays a significant role in regulating mood and mental clarity.

Here’s how nutrition ties into the (SAD) equation:

1. Serotonin Production: Up to 90% of the body’s is produced in the gut. By eating foods rich in tryptophan, an amino acid that converts to serotonin, you can support better mood regulation.

2. Gut Microbiota: The trillions of microbes in your gut influence everything from digestion to neurotransmitter production. Consuming probiotics (like sauerkraut, kimchi, or yogurt) and prebiotics (like fiber-rich vegetables) supports these beneficial microbes and can help stabilize your mood.

3. Essential Nutrients
👉 Omega-3 Fatty Acids: These healthy fats are known to support brain function and reduce inflammation, which is often linked to depression.
👉 Vitamin D: Adequate levels of vitamin D are essential for maintaining a positive mood and may help alleviate symptoms.
👉 B Vitamins: Found in whole grains and leafy greens, these nutrients are critical for energy production and neurological health.

By addressing these nutritional factors in your gut, you can help balance brain chemicals and hormones, making your body more resilient to the effects of SAD and other mental health challenges.

The right foods have the power to transform your mood, making the dark days of winter feel a little lighter. ♥️

01/15/2026

Feeling ? 😩 Try the 5×5 rule.

If something won’t matter in 5 years, don’t spend more than 5 minutes worrying about it.

This simple tool helps:
✔ Reduce rumination
✔ Conserve emotional energy
✔ Reframe

Not everything deserves your attention — or your nervous system’s response.

01/14/2026

If one of your New Year’s was to start , you’re going to want to try this tasty . It’s seriously delicious! This is a great that can be prepped in advance, or you can make it for a group or the whole family. It's so good that it could even serve as a healthy dessert. Yum!

🍓 🫐 Berry

Recipe from The Cancer Diet Cookbook: Comforting Recipes for Treatment and Recovery written by Dionne Detraz

Makes 4 servings.

⭐ Ingredients:
1 cup old-fashioned rolled oats
½ cup chopped walnuts, divided
½ teaspoon baking powder
1 teaspoon ground cinnamon
Pinch sea salt
1 tablespoon coconut oil OR unsalted butter (preferably grass-fed), melted
1 cup unsweetened plant-milk (almond, oat, coconut, or other)
1 large egg
¼ cup maple syrup
1 teaspoon vanilla extract
2 bananas, sliced into coins
1 cup berries, fresh or frozen, divided

⭐ Instructions:
1. Preheat oven to 375 F.
2. Spritz an 8x8 inch baking dish with avocado or coconut oil.
3. In a medium bowl, mix oats, ¼ cup of the walnuts, cinnamon, baking powder, and salt.
4. In a small bowl, whisk together the melted oil or butter, egg, milk, maple syrup, and vanilla.
5. Arrange the banana slices and half the berries in a single layer on the bottom of the prepared baking dish.
6. Pour the oat mixture evenly over the fruit, spreading it out to cover. Slowly pour the liquid mixture over the oats, ensuring all the oats are moistened.
7. Sprinkle the remaining berries and walnuts on top.
8. Bake in the preheated oven for 35–40 minutes, or until the top is golden and the oatmeal is set.
Let cool for 5–10 minutes before serving. Enjoy as is or with a splash of milk or a dollop of yogurt on top.

01/13/2026

(SAD) is a type of that occurs at the same time each year, typically during the fall and winter months when daylight hours are shorter.

Although everyone feels a little sluggish when the sun disappears for days on end, goes beyond a simple case of the winter blues. It’s a condition that can significantly impact your mood, , and daily life.

The good news? ⭐ While and are often touted as remedies, your plays a powerful role in how you feel during these darker months. What you eat can directly influence your brain chemistry, energy levels, and emotional well-being. In fact, your gut and brain are more connected than you might realize, and by nourishing your body with the right foods, you can help lift your mood naturally. Follow along for more motivational ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

01/08/2026

Stress doesn’t just live in your mind — it lives in your body. 😩
increases , disrupts sleep, impacts digestion, and weakens immune function.

Managing isn’t indulgent.

👉 It’s essential for both physical and emotional health.

Small daily stress-reduction practices can have powerful, long-term benefits.

If you want to learn more about stress and how to manage it, follow along ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting. I’ll be posting more about stress and in the following weeks.

01/07/2026

This has great flavor and was a hit with my family. Plus, it was relatively simple and quick to prepare. We all really enjoyed this one. Give it a try!

🥥 🥣 Coconut Tofu Soup

Ingredients:
16 ounces firm , cubed
1 can (14 oz) milk (I used a light coconut milk)
4 cups vegetable broth
1 tablespoon sesame oil
1 tablespoon ginger, minced
2 garlic cloves, minced
1 medium onion, diced
2 cups mushrooms, sliced
3 cups spinach or Power greens, chopped
½ teaspoon turmeric
½ teaspoon chili flakes
1 tablespoon lime juice
Fresh cilantro for garnish
Tamari to taste

Directions:
1. In a large pot, heat sesame oil over medium heat. Add the onions, garlic, and ginger. Sauté 3-4 minutes until fragrant.
2. Add the mushrooms and cook for another 5 minutes until they release their moisture and begin to brown.
3. Pour in the vegetable broth and coconut milk. Stir to combine and bring to a simmer.
4. Add turmeric and chili flakes. Stir again and cook for another 10 minutes to allow the flavors to meld.
5. Gently add the tofu cubes and chopped greens to the soup. Simmer for another 5 minutes.
6. Adjust seasoning with lime juice and tamari.
7. Serve hot, garnished with cilantro.

Let me know if you try this in the comments 💬

01/06/2026

Helping others isn’t just good for the world — it’s good for your health.

Acts of can:
💛 Reduce
💛 Boost self-esteem
💛 Strengthen social bonds
💛 Improve emotional well-being

is a powerful way to conserve energy and support overall wellness.

Want more ways to show compassion? Follow along ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting for more health and wellness tips. 💙

01/01/2026

Gratitude doesn’t have to be complicated to be effective.
Simple daily practices can make a real difference:

✨ Write down 3 things you’re for
✨ Take a walk outdoors
✨ Pause before meals to appreciate your body and
✨ Reflect on one moment from your day

Consistency matters more than perfection.
Small moments of gratitude, practiced daily, build long-term resilience.

What's something you're feeling for as we kick off the new year? Let me know in the comments.

12/31/2025

Humans are wired for — and our health depends on it.
Spending time with supportive, people can:

💛 Lower levels
💛 Improve immune function
💛 Boost mood and motivation

Conversely, chronic and negativity can drain energy and impact both your mental and physical health.

Choose connection intentionally.
Nourish relationships that uplift, energize, and support your well-being.

12/30/2025

Gratitude is harder to access when you’re exhausted. 😴

increases stress hormones, impairs mood regulation, and drains emotional reserves.

Aim for:
🌙 7–9 hours of sleep
🌙 A consistent bedtime routine
🌙 Reduced light and screens before bed

Quality supports clearer thinking, emotional balance, and resilience — making feel more natural and accessible.

Sleep isn’t optional self-care. It’s essential. 💙 Drop your favorite tip for a good night's rest in the comments. 💬

Address

Los Angeles, CA

Website

http://www.natalieledesma.com/

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